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The modern world is filled with information on how to achieve the desired figure and lose weight. However, it’s easy to get lost in this flood of advice and trendy diets. To get to the bottom of the issue and maintain your health, it is important to be guided by a sound mind and proven information. Nutritionist Olga Stepanova gives advice on how to lose weight in a healthy way.
The first steps to effective weight loss
The way to achieve the desired figure and maintain the results is to introduce changes into your daily routine. Nutritionist Olga Stepanova reveals the key aspects that affect the success of weight loss.
1. Choosing products according to nutritional needs
Start eating foods that are low in calories (such as fruits and vegetables) to reduce the amount of calories you take in. Add fiber (including oatmeal), beans, and other legumes to your diet to improve digestion and make you feel fuller.
2. Calorie reduction and realistic goals
Research shows that reducing calories is more important than the diet you choose. By controlling calories, you can achieve results. The average daily intake recommended by experts is 1200-1500 calories for women and 1500-1800 calories for men. It is worth focusing on it.
3. Moderate activity and good nutrition
Along with reducing calories, it’s important to lead an active lifestyle and control portion sizes. For example, eating a quick lunch in front of a screen can lead to excessive food consumption. Chewing mindfully and slowly promotes food enjoyment and prevents overeating.
4. The importance of healthy fats
When choosing foods, you should pay attention to the types of fats. Instead of saturated fats, which are often found in fast food and ready-made meals, it is better to include healthy vegetable oils, such as olive oil. They help reduce the risk of heart disease and maintain optimal weight.
5. Avoiding extreme diets
One of the most important tips from Olga Stepanova is to avoid dangerous diets and fad food plans. Rapid weight loss usually does not lead to a lasting result. Diets that promise amazing weight loss in a short period of time are often not safe and effective for long-term use.
It is important to note that the above tips are suitable for people who want to stay healthy and slim. If the problem of being overweight is serious, a simple correction is not enough. This is the purpose of the next section of the article on how to lose weight and lose a certain amount of extra pounds.
How to lose 10 kg: practical tips from certified expert Olga Stepanova
The desire to lose 10 kg is a big step towards improving your health and well-being. If you want to achieve this goal, the valuable advice from nutritionist Olga Stepanova will be an indispensable support on your way to success.
Changes in nutrition
The first step to achieving your goal is to change your diet. Add non-starchy vegetables such as cauliflower, broccoli, and asparagus to your diet. They are packed with vitamins and fiber, help reduce calorie intake, and promote weight loss.
Include lean protein in your diet: white fish, chicken, eggs. It helps build muscle mass and boosts metabolism. According to the rule of thumb, a portion of protein on a plate should be the size of a palm.
Replace refined foods with unprocessed bread and whole grain pasta. Check the ingredients of your favorite dressings – they are often high in calories. Choose low-calorie alternatives to maintain flavor and control calories.
Snacking and stress: Important aspects
If you feel the need for snacks, choose low-calorie and satisfying options. The best options are dried fruits and vegetables and nuts. Stress can contribute to excess weight, especially if you have a habit of “eating” emotions. So examine your attitude to stress and look for ways to improve your psychological state. Go in for sports, practice relaxation techniques.
How to lose weight in specific areas of the body: face
If your goal is to lose weight in your face, consider the following options:
- eliminate foods that contribute to swelling. To do this, keep a food diary and determine which foods you have a reaction to;
- regular exercise will help reduce overall weight and improve blood circulation. Choose exercises that you enjoy, such as dancing, swimming, etc;
- get 7 to 9 hours of sleep daily. Good quality sleep helps to reduce swelling and improve overall health;
- use special exercises and massage to maintain facial muscle tone.
General philosophy
On your way to losing 10 kg, it is important to combine a healthy diet, physical activity, and take care of your psycho-emotional state. Remember that with a properly organized approach, every day will bring you closer to your goal. Looking for ways to lose weight and don’t know where to start? Contact Olga Stepanova and implement her advice: losing weight will become a pleasant and achievable task.
